With America's endless fast food chains, constant high-tech entertainment and plethora of processed foods, it's no surprise that more and more teenagers are becoming obese. The alarming obesity trend increases a young person's risk of developing diabetes, high cholesterol and even heart disease. If you are an overweight teen, regain control of your life by incorporating weight loss exercises into your daily routine.
Aerobic Exercise
Teens Health recommends that adolescents do aerobic exercise for 60 minutes a day. Aerobic exercise, or cardiovascular activity, gets your heart pumping and muscles working at a steady pace. Cardiovascular exercises include running, walking, swimming, cycling, hiking, dancing and playing sports such as basketball, soccer, football and lacrosse. If you prefer working out in a gym, do a 60-minute workout on the treadmill, elliptical machine, stair stepper or stationary bike. Pick an activity you enjoy doing so you'll be more likely to stick with it. Aerobic exercise helps boost your metabolism and burn calories, which is essential for weight loss.
Pilates
Pilates offers a strengthening, toning and weight loss routine that you can tailor to your individual needs. Building strength boosts metabolism, helping your body burn more calories even when you aren't exercising. Pilates uses the body's own weight for resistance and requires little to no equipment. Some popular Pilates activities include mat exercises such as crunches, push-ups and core strengthening poses. For more ideas on Pilates exercises, ask your school's Physical Education teacher or your doctor for additional suggestions. You can also sign up for a Pilates class at your local gym or YWCA. Be sure to check with your doctor before beginning any exercise program.
Weight Training
Another strength training workout that can help shed pounds is weight lifting. Ask your coach or Physical Education teacher to recommend a specific weight training program to suit your body type and weight loss goals. Beginners should start slowly, gradually adding more weights over the first few months. Some weight lifting exercises that incorporate the major muscle groups include the chest press, shoulder press, squats, lunges, triceps extensions and bicep curls. Perform two to three sets of 10 to 12 repetitions of each exercise. If you are using heavy or large weights, be sure to have someone spot you. If you feel any sharp pain while lifting, stop immediately and call your doctor. Incorporate weight lifting into your exercise routine twice a week, giving your body at least a day to rest and rebuild itself between sessions.
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